GROUNDING TECHNIQUES
These are activities that will help you feel like you are back in control of your own body, mind, and emotions. Some emotions might be overwhelming and this caused the body to go into a panic. Practicing a grounding activity that is most efficient at the moment will help you calm down and make rational decisions.
Put your hands in water
Focus on the temperature of the water and how it feels on your fingertips. Swirl your hands in it and try to describe what you feel
Breathe deeply
Breathe in for 4 seconds, hold the breath for 4 seconds, then let it out slowly for 4 seconds. Repeat this exercise to calm yourself as many times as you need
Savor a meal or a drink
Focus on the flavors of a food or drink that you enjoy. You could even try to tell apart the different tastes within it.
Take a walk
Focus on your steps as you walk. You can even count your steps as well. Notice the rhythm your feet are creating and the feel of your feet as the lift and fall onto the ground
Hold a piece of ice in your fist
Focus on the sensation of the ice in your palm. Watch it as it starts to melt. How long does it take to start melting? Count the seconds
Listen to your surroundings
Focus on the sounds around you. Listen for traffic or to the birds. Listen in on people talking. Can you identify whose voice you can hear? Let the sounds wash over you and remind you where you are.
Feel your body
Without touching yourself, become aware of your individual body parts. How do they feel? What does the material around them feel like?
Try the 5-4-3-2-1 method
Identify 5 things you can hear
Identify 4 things you can see
Identify 3 things you can touch from where you are
Identify 2 things you can smell
Identify 1 thing you can taste
Think in categories
For example, group all red things that you can see/ group everything around you that can be used to make music
Use math and numbers
Count down from 100/ Count shapes around you/ run through a times table in your head
Use an anchoring phrase
For example, “I’m Full Name. I’m X years old. I live in City, State. Today is Friday, June 3. It’s 10:04 in the morning. I’m sitting at my desk at work. There’s no one else in the room.”
You can expand on the phrase by adding details until you feel calm, such as, “It’s raining lightly, but I can still see the sun. It’s my break time. I’m thirsty, so I’m going to make a cup of tea.”
Picture the face or voice of someone you love
Visualize someone positive in your life. Imagine their face or think of what their voice sounds like. Imagine them telling you that the moment is tough, but that you’ll get through it.
Practice self-kindness
Repeat kind, compassionate phrases to yourself:
“You’re having a rough time, but you’ll make it through.”
“You’re strong, and you can move through this pain.”
“You’re trying hard, and you’re doing your best.”
Say it, either aloud or in your head, as many times as you need.
Plan an activity
This might be something you do alone or with a friend or loved one. Think of what you’ll do and when. Maybe you’ll go to dinner, take a walk on the beach, see a movie you’ve been looking forward to, or visit a museum.
Focus on the details, such as what you’ll wear, when you’ll go, and how you’ll get there.
Sit with a pet
If you’re at home and have a pet, spend a few moments just sitting with them. If they’re of the furry variety, pet them, focusing on how their fur feels. Focus on their markings or unique characteristics. If you have a smaller pet you can hold, concentrate on how they feel in your hand.
Not at home? Think of your favorite things about your pet or how they would comfort you if they were there.